The Sweet Trap: The Influence of Media on Children’s Dietary Habits
Written by Nutrition Student Beata Cheng
Sugar has been a controversial topic in both households and the media. Mass Media use various campaigns to significantly influence the way children choose food habits that often carry into adulthood.
Across social media, advertisements for fast food restaurants and sugary drinks had reached over 24 billion and 16 billion individuals, respectively. Given that children and teens are constantly exposed to advertisements for fast food, snacks, and sugary drinks, children’s relationship with sugar and sweets is far more complicated.
Researchers are now investigating the connections between intake and knowledge and attitudes about sugar in adulthood. Individual preferences, peers’ influences, and environmental influences all contributed to these perceptions. One interventional study highlighted that parental norms and attitudes also influence children’s added sugar intake. This raised concerns and questions about how caregivers manage children’s attraction to sweets and sugar.
The Sweet Divide: understanding the role of natural vs. added sugars
Sugars are types of carbohydrates that are essential for our health and brain function. The brain relies primarily on sugars to support memory, learning, and other complicated cognitive tasks. Natural sugars found in fruits, vegetables, and dairy also provide essential nutrients, such as fibre and potassium.
Therefore, sugars are necessary for our bodies and health. The controversy, however, lies in the sources of sugars and the health outcomes. Added sugars, commonly found in juice, drinks, snacks, and highly processed foods, can contribute to excess calorie intake. This, in turn, is linked to type 2 diabetes, some forms of cancer and cardiovascular disease. Thus, the key to healthy eating is learning how to balance between added sugars and natural sugars.
The Sweet Struggle: rethinking cravings and food restrictions
Craving is a natural part of human survival. In the past, sweet foods signalled ripe fruits, a vital energy source. Today, however, cravings are tied to stress, emotional comfort, and the preference for sweets,” happy food”. Under stress, the brain seeks the reward pathway and comfort. This can be the rewarding feelings and happy memories that individuals have with the food.
As a result, our cravings- especially for sweets- can intensify. Managing craving is not just about banning sweets, but more about understanding why we crave them. Research has shown that restricting certain foods, especially in children, can increase the desire to consume them. When sweets are forbidden, they may become more appealing. Instead of restriction, we need to address the root causes of craving and reframe our thinking about food rewards and emotional connections to eating.
Why am I craving sweets: understanding craving and building a healthy relationship with sweets.
Craving is a natural instinct, but understanding its cause helps us to build a healthier relationship with sweets. When you feel a craving is coming on, try being a hunger detective and ask yourself which types of hunger you’re feeling:
1. Stomach hunger: This is true physical hunger. Ask: Have I eaten recently? Could I be low on energy? Sometimes, a craving is your body’s way of asking for a well-balanced meal with proteins, carbohydrates, and vegetables. Also consider: Am I thirsty? Dehydration can sometimes feel like a craving for food.
2. Mount hunger: This is triggered by environmental triggers- seeing an advertisement about food, hearing food-related sounds, and smelling freshly baked cookies. Ask: Am I bored or just thinking about food? Try a fun distraction or switch your environment to see if the craving passes. For example, your favourite activities and physical activity. Also consider: Are you craving because of …? You can try switching the setting and explore the reason behind cravings. Individuals should be mindful of how advertisements and media can influence food choices and desires.
3. Heart hunger: this is emotional hunger. Food can comfort us or be tied to memories. Ask: Could it be related to rewarding feelings or stressful situations? Craving sweets can be a distraction from stress or a reward for success. You can explore ways to use non-food-based rewards or distractions. For example, enjoying the moments with your loved ones and doing your favourite activities to relieve stress.
Sweets are part of traditions and joy. Consider the 80/20 rule: enjoy sweets and treats 20% of the time and focus on well-balanced meals 80% of the time.
Final Thoughts: You Are in Control- Not the Craving
Sweet is not our enemy or an unwelcome guest in our house. Healthy eating is about balance, not perfection. All foods provide energy and nutrients, and food supports not only our physical but emotional wellbeing. The key is not letting sugar take the lead. Inseam becomes the curious guide of your cravings, and chooses what serves you best.